Monday, August 31, 2009

DIY Weight Bench (5 position,Flat/Incline)

If you'd like to have a brand-new weight bench, but you don't want to spend a lot of money, then you might consider making one yourself. I decided to make a multi-position flat/incline bench using a 4x4 post as a base. This bench doubles as a patio seat so i don't have to hide/put it away after each workout.
Bear in mind that the dimensions of this bench will not be suitable for everybody; it will depend on the height of the person using the weight bench. The bench is about 3.75 feet long which is an average size.

The Bench plan can be viewed/downloaded here>>> Weight Bench Plan/Drawing To download a copy, right click then "Save Target As" then hit "Save".

WARNING: This bench is not intended for serious heavy lifting, use it at your own risk.

You can click on any image to enlarge.
1. Cut all wood pieces to the proper lengths.
2. If you've noticed from the above bench plan/drawing, a simple dado joint was used to join the bench wooden base and legs. Use your circular saw and make multiple passes to remove the unneeded portion, finish it up using a wood chisel (shown on the second image).

*** CORRECTION*** Cut for dado joint should be 1 1/2 inch deep, not 1/2 inch (Thanks for the reader that pointed that out).

3. Use a generous amount of wood glue to all joints; then secure it with a lag screw.Countersink the head of lag screw to make it flush. See image below.

4. Next, drill a hole through on one end of the (2) 2 x 2 wood (hole should be big enough to accommodate the #10 bolt), this will be used for the adjustable backrest support. Then, drill a hole straight through the side of the bench top support (pls. refer to the bench plan/illustration).

5. Use (#10) 8" bolt and nut to fasten the adjustable backrest support to the bench top. Place a nylon washer in between the metal flat washers to minimize friction during operation.

6. Do the same thing with the swing arm.
7. The (#10) 12" bolt is secured at the end of the swing arm using 4 bolt nuts.

8. Again, refer to the bench plan/illustration where to cut the notches on the bench top support; this is where the swing arm support will rest during use. If you prefer, you can eliminate some notches thus limiting the angle it can be adjusted.

9. Due to proximity of the second notch to the first notch, i use a small metal L-bracket to give it more strength.

This is how it should look like after the adjustable backrest support and swing arm are bolted in place. Note that everything should be flush with the bench top support when in neutral/flat position.

10. Next, fasten the bench seat and backrest using nails and wood glue. Give it a good sanding to remove rough edges.

Rear view, bench at 45º incline position.

11. Use rubber or rubberized feet to prevent the bench from sliding during use.

After some finishing touches (wood stain and 2 coats of polyurethane finish) this is how it looks like.

I don't lift super heavy weights, so I cannot exactly say how much weight it can support in the incline position. I usually just use dumbbells for my training. The heaviest weight I did was 100 lbs. and it felt really solid (also bear in mind the type/quality of material you will use for this built will have an impact on its durability).If you are trying to lift really heavy weights you might be better off getting a commercial one for safety reasons, they're usually made of metal/steel.

very nice job! just what I have been in the market for. thanks for the illustrations and dimensions too. couple of questions. your first cut, the dado, says 1/2" deep. shouldn't that be 1 1/2" deep? also the #10 bolts. can you tell me based on inches what size that is? thanks again. john

Man, that is beautiful! My husband has been thinking about making a bench, rather than buying one. He's gonna love this one. Thanks for posting it for free, rather than making somebody buy your plans. You're a good guy!

A regular standard of weight bench that can can help you to build your more muscle in your bodybuilding workout routines if you know how to use one correctly. Set an olympic weight bench in flat, incline, and decline positions for more options on executing compound exercises.

Thanks for the plans! I cut dovetail joints instead of the dado. Didn't take much longer and will help with torsion and tension stress (and it just looks nicer). I will likely pad the seat and rest with naugahyde and foam.

Nice post. So informative. I would like to share something that you can find the best quality wooden bench online at best price from Housefull International Ltd in India. Thanks for sharing this post with us.

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Disclaimer:This disclaimer is for any instructions posted on this site. No warranty or guarantee is provided for these instructions; you follow them at your own risk. I cannot vouch for their completeness or accuracy. If you are at all uncomfortable or inexperienced working on any of the above, please reconsider doing the job yourself.